Pranayama

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TABLE OF CONTENTS

INTRODUCTION PAGE 3-4

VARIOUS METHODS OF PRACTICE OF PAGE 4


PRANAYMA BREATHING PATTERNS

VARIOUS METHODS OF PRANAYAMA


PAGE 5-6

IMPORTANCE PAGE 6

TYPES OF PRANAYAMA EXPLAINED IN DETAIL PAGE 7-11

HOW PRANAYAM PRACTICE LEADS TO PAGE 11


MEDITATION AND SAMADHI?
PAGE 11
BIBLIOGRAPHY
INTRODUCTION

Pranayama methods, which are various types of breathing exercises, have been used
by saints living in caves for the prevention of diseases and long-term survival from the
ancient period, under natural circumstances. It has been proposed by Patanjali, (600 BCE),
the codifier of yoga science that the control of prana (mind) is possible by regulation of
inhalation and exhalation. This is accomplished by eliminating the pause between inhalation
and exhalation or expending it by retention. It regulates the motion of the lungs, resulting into
control of heart and vagus nerve. In a more recent study, transcendental meditation has been
reported to provide beneficial effect on blood pressure and insulin resistance components of
the metabolic syndrome. In several studies, breathing practices have been found to have
protective effects. In one clinical observation among 201 subjects aged 15-75 years, suffering
from nasobronchial allergies, regular practice of anulome and velome as well as kapalbhati
for 3 months was associated with significant improvement in clinical outcome (15). Regular
practice of pranayam may have beneficial effects on nasobronchial disorders like chronic
bronchitis, asthma, rhinitis, and common cold, pharyngitis, obesity, diabetes, hypertension,
vascular variability disorders, insulin resistance, heart attacks, allergies, memory dysfunction,
and aging. The nasal tissue is erectile similar to sex organs in men and women, which is very
sensitive to breath. Control of breath constitutes an obvious starting point toward attainment
of control of the autonomic nervous system, and appears to have beneficial effects on the
functions of nasal mucosa, pharynx, bronchi, bronchioles, and lungs. These breathing patterns
may also benefit the omental adipocytes, brain, heart, liver, and kidney functions. The left
nostril, diaphragm, and stomach are supplied by the vagus nerve, which may influence
pituitary function, the hypothalamus, the pineal gland, and the suprachiasmatic nucleus. The
science of pranayama is thus intimately connected with the autonomic nervous system and
brings its functions under conscious control via breathing patterns and movements of
diaphragm and lungs .In a few subjects, we have observed that verbalization of
Rama,Rama,Rama, for 20-60 minutes, may be associated with increased heart rate variability.
The possible indications of pranayamas are given in table 1. A clinical study conducted in
Italy has shown that verbalization of mantras like Oem mani padme oem can decrease the
breathing rate, as well as heart rate, due to increased vagal activity, resulting into increased
release of nitric oxide, when the breathing rate is brought down to six per minute .

VARIOUS METHODS OF PRACTICE OF PRANAYMA BREATHING


PATTERNS.
The methods of pranayamas breathing patterns are given in table 1. Both kapalbhati
and anulome and velome breathing patterns, have become very popular because of their
demonstration and training by Swami Ramdeo, who is an internationally renouned practioner
of yagasans and pranayam. These patterns should be conducted preferably on an empty
stomach for maximum beneficial effects. The chronomics of pranayam practice are not
known but Indians prefer to practice early in the morning before sun rise and alternatively
after sun set.
Pranayams could be practiced either on a bed or while sitting on a chair. Sit straight and do
not move the shoulders or neck and do not make any noise during breathing. Close both the
eyes and concentrate on inspiration and expiration, alternately from each nostril, starting
from left nostril. All the steps of breathing, “in and out” should be performed very gently
without any strain for 100-150 times daily (minimum) in about 10 minutes. Exhale or expire
the breath forcefully by moving diaphragm and abdominal muscles during expiration. During
expiration, the muscle of the abdomen moves inside, and during inspiration the abdomen
moves up with the movements of the diaphragm. Practice gently, about 400-500 times daily
(minimum) in about 20 minutes. Having control on pause is called the pranayama.

table 1. VARIOUS METHODS OF PRANAYAMA


Types Definition

Nari Three cycles of exhalation through the left nostril and inhalation through right
shodhanam nostril followed by three cycles of exhalation through the right nostril and
inhalation through the left, both should be of equal duration.

Vigorous and forceful expulsion of breath, using the diaphragm and abdominal
Kapalbhati muscles. It is followed by a relaxation of the abdominal muscles, resulting in a
slow passive inhalation.

It means bellows, in which abdominal muscles work like bellows. Here both
Bhastrika inhalation and exhalation are vigorous and forceful. The effects are similar to
kapalbhati and complication could be hyperventilation.

It means control of victory, arising from a process of expansion, enhancing the


ventilation of the lungs. Inhalation and exhalation are slow and deep and take
Ujjayi
place with partial closure of glottis. It removes the expectoration, calms the
sympathetic activity and fills the whole body with wellness.

It means a large bee and the sound of a bee is made, during exhalation. Inhale
Bhramari
completely through both nostrils and exhale producing a humming sound.

The tongue is curled lengthwise until it resembles a tube. The tip of the tongue is
Sitali protruded outside the lips. A hissing sound is produced during inhalation. Exhale
completely with both nostrils.

The tongue is rolled back towards the soft palate and lips part and clench the
Sitkari teeth. Now inhale through the teeth, making a hissing sound with breath. Exhale
completely through both nostrils.

The breath is inhaled through the right nostril, retained then exhaled, through the
Suryabhedana
nostril.

There is complete inhalation via both nostrils followed by slow exhalation,


Murccha
applying chin lock.

The stomach is first filled completely with air and simultaneously the lungs are
Plavini also filled completely with air by air. The breath is retained and then finally
exhaled. It is an advanced mode of pranayam.
IMPORTANCE

Pranayam is one of the important vital components of yog that directly or indirectly affects
the proper functioning of different systems of the body. Once you understand the right
breathing technique, this can create a huge impact on your thoughts and actions. Pranayam
practice provides people the freedom from any harmful and negative mental conditions such
as depression, anger, arrogance, excessive greed for money and more. In addition, regular
Pranayam helps extend life and enhance perception. By practising Pranayam, you can control
mind’s fluctuations and prepare yourself for deep meditation.

Nadi Shodhan (Alternate Nostril Breathing)

Nadi shodhan literally means “channel clearing”. Though it is not a Pranayam yet it is
considered as one of the basic types of Pranayam. The study of Pranayam must start with
such basic procedure, so that it becomes easier to study and practise the different types of
Pranayam. The Vayu cannot enter the Nadis if they are full of impurities. With this in mind,
we study this Nadi Shodhan Pranayam first. It is a purifying Pranayam that alternates the
blockage of each nostril to channel air in a concentrated flow. It must be done before doing
any pranayam. Following steps instruct how to perform nadi shaodhan: Sit down in any
above mentioned Asan keeping spine erect. Now, use your right hand thumb to close the right
side of your nose. Inhale slowly and deeply using the left nostril. Next, close the left nostril
with fingers and exhale using the right one. In the same way, now with the left nostril still
closed, inhale using the right nostril and exhale with the left one. This is one cycle. You can
continue doing this practice for around 10-15 cycles.
 Benefits:
Though simple in practice, yet it is very helpful in making the respiratory system improve
functionally. It strengthens all the respiratory organs which are quite helpful in further
advancement of the practice of Pranayam. It is a basic practice with no limitation except
retention of breath. Alternate nostril breathing is a safe practice. It ensures that the whole
body is nourished by an extra supply of oxygen. The brain centers are functioning at their
optimum level. It clears pranic blockages and balances the nadis including Ida and Pingla
Nadis, which leads Sushumna Nadi to flow properly resulting in spiritual awakening. Hence,
it is known as balancing Pranayam. It balances both the hemispheres of the brain. On the
physical level, it balances nervous system. It develops inner awareness and sense of deep
understanding. Awareness – On the alternate nostril breathing and eyebrow centre.

Bhramari Pranayam –

Humming Bee Breathing In this type of Pranayam we exhale making a humming sound, the
sound of ‘m’, as in the third letter of ‘aum’. It resembles the typical humming sound of bees.
That’s why, it is called Bhramari Pranayam. Exhale slowly and do not strain. The sound
should be smooth, even and controlled. It should be done under the guidance of expert.
 Contra-indications: Severe ear infection, ear ache, recent abdominal surgery. If
there is any feeling of faintness, dizziness, excessive perspiration or vomiting
sensation, it should be stopped immediately.
 Benefits – It is a tranquilizing Pranayama. So it is best suited for insomnia
(sleeplessness) disorder.It relieves tension, anger and anxiety. It develops
concentration and memory. It controls high blood pressure.It strengthens the throat
and voice, useful for any throat problems. It is good for thyroid problems .

Sheetkari Pranayam

In Pranayam, we inhale through our mouth with the sound of ‘sheetkar’ which is produced
on inhaling. Bring the teeth together lightly. Separate the lips so that teeth are exposed and
then fold the tongue behind teeth to touch soft palate. Inhale slowly through the teeth. Close
the mouth and exhale slowly through the nose. Keep the breaths slow and relaxed.
 Contra-indications: People suffering from low blood pressure, respiratory disorder,
excessive mucus, sensitive teeth, chronic constipation, hypothyroidism and
hypoacidity should not practise this Pranayam. It should not be practised by the
person having artificial teeth.
 Benefits This practice cools the body and mind. It induces muscular relaxations and
mental tranquility. It helps to reduce blood pressure and acidity. It controls hunger or
thirst, gives feeling of satisfaction. Helpful for nausea. It removes excessive heat,
therefore, it is beneficial in summer.

Sheetli Pranayama
As the name ‘sheetal’ suggests cool, calm and soothing; this Pranayam also helps us in
achieving the same in practice. For this open the mouth and extend the tongue outside of the
mouth, rolling it from the sides to form a tube. Inhale through the tube and exhale through the
nose slowly and deeply.
 Contra-indications: -Same as Sheetkari Pranayam.
 Benefits: It cools and reduces mental and emotional excitation. Other benefits are
similar to Sheetkari Pranayam. Both sheetli and sheetkari Pranayam are very useful
in developing resistance against heat.

Ujjayi Pranayam (The Psychic/Victorious Breath)

Ujjayi means the ocean and this Pranayam is about mimicking the oceanic sound or the
sound of the waves. In Ujjayi breathing, both inhalation and exhalation are through the nose.
It is a diaphragmatic breath which fills the lower belly first, then the lower rib cage, the upper
chest and throat. The opening between the vocal cords is contracted/ narrowed, creating a
rushing or hissing sound. This audible breathing has been linked to ocean waves or snoring of
a baby.
 Contra-indications – People who are introvert by nature or suffering from fluid
retention or low blood pressure should not practise this Pranayam.
 Benefits: It soothes the nervous system and calms the mind. It is beneficial in
insomnia and hyperthyroid problems. It relieves mental tensions, stress, and anxiety.
It has tranquilizing effect. Practice note: The contraction of throat/ vocal cord should
not be too strong. It should be gentle throughout the practice.

Bhastrika Pranayam (Bellow’s breath/ Heating Pranayam)

‘Bhastrika’ is a sanskrit word which means ‘bellows’. This Pranayam resembles the blowing
of bellows, hence it is called Bhastrika Pranayam. It is an excellent breathing exercise which
we can practise slowly or fast as per our convenience. Basically it is fast breathing. Take a
deep breath through both nostrils and fill the lungs with air and then exhale with a hissing
sound. Inhale deeply and exhale completely.
 Contra-indications High blood pressure, any heart problem, hernia, vertigo, hyper-
acidity, ulcer, any recent abdominal surgery, or if there is too much heat in the body,
stroke and hyperthyroidism.
Practice note: One should stop practice immediately if he/she feels - fainting, dizziness,
excessive perspiration, excessive shaking of the body, vomiting etc.
 Benefits – Bhastrika purifies lungs, so it is very useful in asthma, tuberculosis and
bronchitis. It corrects bad breathing habits. It speeds up the blood circulation. It
optimizes digestive system by vigorous massage of the digestive organs. Increases the
flow of prana throughout the whole pranic body.

Suryabhedi Pranayam (Right Nostril Breathing)


‘Surya’ means the sun and bheda means to pierce/awaken. In the body Pingala Nadi
represents the energy of the sun or vital energy. Therefore, it means that we pierce or purify
Pingala Nadi. In this Pranayam, we inhale and exhale through the right nostril.
 Contra-indications - High blood pressure, heart disease, epilepsy, ulcer, acidity,
hyperthyroidism, anxiety, headache or menstruation.
 Benefits
Increases vital energy in the body. Heats the body. Stimulates the sympathetic nervous
system and the left part of the brain. Eliminates Vata related trouble and Helps to balance
Kapha.

HOW PRANAYAM PRACTICE LEADS TO MEDITATION AND


SAMADHI?
In yogic meditation, breath training is essential preparation for deep meditation and Samadhi
on the path to self-realization. When we try to meditate it is extremely common to have
tension in the muscles and noisy thoughts in the mind. The nervous system is the mediator
between the tense body and the noisy mind. One of the best ways to regulate that nervous
system, and in turn the body and mind, is through the breath. Breath is the bridge between the
body and the mind. Regulate breath, and the body and mind will follow. Patanjali in his text
of yog Sutras mentioned the holding of breath as important practice in reaching up to
Samadhi. So this is achieved through Pranayam practice. As we have studied pranayam is the
way to control or regulate breath. With pranayam one can control or regulate pranic flow and
achieve a healthy state of body and mind, and can attain higher states of awareness and self-
realization.

BIBLIOGRAPHY
https://himalayanyoganepal.com/samadhi/
https://www.yogajournal.com/meditation/5-reasons-to-practice-pranayama/
https://www.indianetzone.com/7/types_pranayama.htm
http://educratsweb.com/
WWW.YOGAPOINT.COM

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